How can I train my brain to stop thinking about and craving bad food?

My questions are about cravings. What foods should I to avoid that trigger sugar cravings or any cravings at all?
I eat a banana for breakfast or a bowl of plain oatmeal, and 30 minutes later I am hungry again and want to eat whatever is in sight. I eat a normal lunch and am hungry soon after.
I haven’t experienced this before, and I am wondering how to train my brain to stop thinking about food? Danielle H.

Instead of focusing on what foods to avoid, you need to concentrate on what foods to eat in order to avoid cravings. It seems apparent that your situation will simply resolve itself if you eat enough of a balanced breakfast. By denying your body sufficient fuel in the morning, you are setting yourself up for disaster! A starved brain goes into survival mode and demands you eat – NOW.

A banana is a mere 100 calories of simple sugar. Oatmeal is better, comprised of complex carbohydrates with a little more fiber. By adding protein and healthy fat to your first meal, you will give your body and brain what it needs to sustain itself for more than a half hour, up to 3-4 hours in fact. Berries and sliced almonds atop the oatmeal with a side of egg whites is all you need to boost your breakfast.

Other alternatives to consider are:

peanut butter on whole grain toast with half a grapefruit,

a bowl of high-protein cereal with sliced bananas and low-fat milk, or

potatoes, peppers and onions with a slice of Canadian bacon.

- Debbie J., MS, RD

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Debbie James is a registered dietitian. Any views or opinions presented in this article are solely those of the author and do not necessarily represent the opinions or recommendations of Fitness International, LLC.